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How to be a mentally healthy college student BY KATYE BYRD & DUY NGUYEN
S
ome of us are better than others at knowing what to do to stay healthy (e.g., regular physicals with a doctor, plenty of rest, good diet and exercise). But we also must remember our mental health.
help you clear your head. Research has linked clutter to stress, in part because of the excessive visual stimuli and frustration of not being able to finds things when we need them (Why Mess Causes Stress, Psychology Today, 2012). Even just making your bed will help you feel more organized and focused.
Here are a few simple ways to keep your mental health in good standing during the school year and beyond. Practice mindfulness Mindfulness is the new craze, touted by everyone from celebrities to CEOs as a great way to maintain mental health and well-being. It could help you as a college student calm your mind and stay focused. According to Merriam Webster Dictionary, “Mindfulness is the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions or experiences on a moment-to-moment basis or a state of awareness” (2018). For a college student, being more mindful can be as simple as putting down your smart phone. On average, we spend at least four hours a day on our mobile devices (comScore, 2017). According to recent research by Experian, nearly half of all millennials (that’s us!) say they “couldn’t live without” their smartphones. Start on the path of mindfulness by having stricter boundaries between you and your phone. Put your phone on Do Not Disturb during class, when you’re doing homework or just hanging out with friends. You’ll focus more on what's in front of you, rather than the random dings and buzzes from your phone’s notifications. Try meditating Going hand-in-hand with the ability to be mindful, meditation is a great way to calm your mind, reduce anxiety and improve sleep. Even five minutes of meditation can go a long way. Some experts even suggest one to two minutes of meditation throughout the day. You can meditate while standing in
Start on a path of mindfulness by putting your phone on Do Not Disturb. (Photo by Esther George) line for food or walking between classes, as well as in the morning when you wake up or when at night you’re getting ready for bed. Many YouTube tutorials, websites and apps are available to help you meditate and relax. A personal favorite is the Headspace app. It has simple exercises, ranging from three minutes to an hour. Exercise Studies show that exercise can help combat clinical depression, sharpen your memory and reduce anxiety (Women Day, 2018). So get to UC’s Recreation Center, put on your favorite music and have a great workout. You also can join an intramural sports program. Even a brisk walk can lift your spirits. Spend more time outside Don’t stay stuck in the library all day. Take a break and walk outside. Pay attention to your surroundings, breathe in the fresh air and feel the sun on your face. The Vitamin D from the sun is enough reason to be outside at least 15 minutes a day as Vitamin D deficiencies have been linked to depression. Spending time outside will get you ready to tackle the rest of your day. Clean your room Having a clean-living space can
Talk to someone When life’s burdens become too great, remember to reach out to friends and family. Resources available to UC students include CAPS (Counseling and Psychological Services), which, according to its website, offers student-centered mental health services, including 24/7 crisis support services. The crisis line can be reached at 513-556-0648. You also can receive individual counseling, alcohol and drug recovery and sexual and genderbased violence support. For individual therapy sessions, the initial consultation and first three individual sessions are free to students. Check their website for eligibility. You can use their TAO (Therapy Assistance Online) program and get free resources. These are only a few of the ways you can stay mentally healthy, Bearcats. Ultimately, you should do your own research, talk to your doctor, and see which methods work best for you.
ABOUT THE GUIDE Stories and photos in the fall Health & Wellness guide were produced by students in UCommunicate, a communication services firm housed in the University of Cincinnati’s Department of Communications. Writers: Katye Byrd, Duy Nguyen,
Jessica Tomak and Noelle Zielinski Photographer: Esther George Designer: Jared Thornton Adviser: Autumn Miller
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While running on a treadmill is a great way to train, running outdoors is important, too. ( Photo by Esther George)
How even the worst of runners can complete a 5K BY KATYE BYRD
I
was always someone who never enjoyed running. In gym class I would walk behind the person pretending to be an airplane while running the mile. I dreaded anytime a physical fitness test came up in school. So it may be hard for you to understand how I finished my first 5k this month. Not only am I alive to tell about it, I did better than I could have possibly imagined. How did I transform from being a fierce hater of running to someone who fiercely runs? Here are my simple strategies to help you with your own transformation: Do your research Never in a million years did I think could run a mile, let alone 3.25 miles (i.e., the distance of a 5K). I did a lot of research on the best way to train. Some articles suggested doing HIIT (high intensity interval training), while others recommended starting at a slower pace. I leaned toward the slower pace. I started my training on a treadmill. Being new to running, my pace was manageable. I’d begin at 3.0 mph, then work up
to 4 and 4.5 mph (just to give you a range of what slow can mean). The key is to start. If you’re unable to keep up with your initial speed, reduce it. Speed it up I know this seems to contradict the first strategy, but when it comes to speed, variety is the spice of life. In other words, don’t stay at one speed, keep your body guessing. I ran the first 10 minutes at one speed and the next 10 at a higher speed. This approach helped me learn my limits as well as how much harder I needed to work. Run in multiple areas This is an important one. Running on a treadmill is a great way to train, but given that the 5K is going to be outside, you must get experience running outdoors as well. The way your body feels after running on concrete, dirt or grass is different than how it feels post-treadmill. One downside to running outside is that it’s hard to control your speed. Monitor it by using your smartphone clock timer and calculator. Every time your heartbeat rises and you feel like you can’t run anymore, slow down and pay attention to your pace.
Being able to monitor your body and regulate your speed is key to reaching your goals. Try it uphill I ran the Bearcat Dash for my first 5K, and I learned firsthand that Cincinnati isn’t very flat. Hills require a lot of energy. Therefore, be sure to practice on an outdoor course that’s hilly. Alternately, when running on a treadmill, practice with a variety of inclines. Don't stop Once you start moving toward your goal of running a 5K, don’t give up. When it comes to the actual running itself, don’t stop in the middle of your route. Instead, when you’re overheated or overwhelmed, find a slower pace that you can maintain. You’ll prepare yourself better mentally for the day of the real 5K. Try my tips and sign up for some local runs, or take the winter to train and be ready to tackle a 5K in the spring or summer. You, too, can run a 5K, even if you previously hated running. I’ve learned that once you do the research and get started, running is all a mind game. If you think you can, you can. So be “The Little Engine That Could,” think positive and get running.
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Calming teas can soothe your mind and help you relax for those nights when you can't fall asleeep. (Photo by Esther George)
Five non-alcoholic drinks to get you through exams BY JESSICA TOMAK
A
s every college student knows, when it’s time for final exams, you must keep your focus. Forgo the beer pong and flip cup, and instead keep these five drink options in mind as you gear up for those long study sessions. Water Don’t let dehydration get the best of you. Studies have shown that dehydration can negatively affect your mood and your memory. It’s important that both are top notch as you prepare for finals. Start your morning off with a glass of water and stay hydrated throughout the day. Spice it up by adding fruit or mint leaves. Mint can be especially helpful as it’s proven to enhance your focus. If that isn’t for you, sparkling water, such as La Croix, is another great option. Coffee Coffee seems to be every college student’s go-to drink, and it’s no secret why. Not only can it boost your mood it can increase your concentration and alertness. Coffee can be served hot or iced. To customize your cup, consider
adding flavor, cream, sugar, milk or non-dairy milk substitutes. Shots anyone? Espresso shots, of course! You can take espresso shots plain or add extra shots to your coffee. That caffeine buzz might be the key to help you get through those early mornings. Tea In addition to having a variety of health benefits, tea can be consumed for many purposes. Certain teas can help relieve stress, heighten concentration and increase energy. On the flip side, calming teas can soothe your mind and help you relax for those restless nights when you can’t seem to fall asleep. Like coffee, this drink can be served either hot or cold. If you don’t love the taste of tea, consider adding honey, lemon juice or even sugar. Juice and smoothies It’s important to stay refreshed when preparing for the big exam. Juice and smoothies can help you do exactly that. In addition to keeping you refreshed, they will
give you energy because they are rich in vitamins, nutrients and natural sugars. Try going for a beverage that contains fruits and vegetables to ensure you’re getting your daily recommended servings of both. Certain smoothies also can be used as a meal replacement, which is great when you’re on the go. You can grab a smoothie near campus at Smoothie King at 215 Calhoun St. Fresh squeezed juices, including “immunity shots” can be found at Off the Vine, a local juice shop located at 1218 Vine St. Energy drinks Let’s face it, energy drinks are an essential for those all-nighters at the library. Although this is not the healthiest or most recommended drink, it can certainly help reduce fatigue. However, don’t make a habit out of consuming energy drinks, as they’re high in sugar and caffeine. Choose your beverages wisely, and cheers to the end of the semester!
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UC resources to help you care for your sexual health BY NOELLE ZIELINSKI
W
e as college students face all kinds of stressors — work, classes, extracurricular activities and pressure to get work experience. Add an intimate relationship, and despite the joys that come along with having a “bae,” the stress can be intense. If you’re sexually active, have been in the past, or plan to be, it’s wise to know the resources available to you as a UC student. Young adults between the ages of 12 and 24 make up half of all new STD infections. University Student Health Services offers a wide variety of sexual health services, such as STD/STI screenings, birth control and general sexual health screenings, for a discounted price. Students may receive STD/STI screenings for a discounted price if you wish to pay out of pocket. All screenings and tests are kept confidential. A general screening costs $85 and includes a urine test for gonorrhea and chlamydia and
blood tests for HIV and syphilis. If you’re diagnosed, prescriptions for treatment start as low as $10. Additional screenings for herpes and bacterial vaginosis (BV) may be added. Getting tested is crucial because different infections and diseases stay dormant and show no symptoms for months, even years. Thus, it’s possible to spread a disease even when you’re showing no symptoms. Additionally, some STDs/STIs (e.g., gonorrhea and chlamydia) can cause sterility in men and women as well as other long-term health issues. University Student Health Services offers birth control as well. The standard pill, both forms of IUD and the implant are available. Health Services recommends a consultation visit to decide the best method for you. If you believe you may be pregnant, UC Department of Health also offers pregnancy tests for only $10.
Another great way to protect you and your partner is to use condoms. Unlike birth control, condoms protect you and your partner against STIs and STDs as well as unplanned pregnancies. University Health Services offers free condoms to students, as does the Student Wellness Center in Steger Student Life Center. The thought of having an STD or an STI or potentially being pregnant might be scary, but the members of UC Health are dedicated to making your visit as comfortable and confidential as possible. University Student Health Services is located on the third floor of the Lindner Athletic Building at 2751 O’Varsity Way, Suite 335, on the main campus. Hours are from 8:30 a.m. to 5 p.m. Monday, Tuesday, Thursday and Friday, and from 9:30 a.m. to 5 p.m. Wednesday.The office is closed daily from noon to 12:45 p.m. for lunch. Call 513-5562564 to set up an appointment and take the first steps in taking control of your sexual health.
Dance Factory Fitness
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IN SCIENCE LIVES HOPE. We are authors of breakthroughs and ambassadors of hope. We have world-renowned physician teams caring for you. We are UC Health. Discover more at uchealth.com